Kate Bradley - Recipes on the Run: Plant based, whole foods recipes for endurance athletes

CONTENTS

BEFORE A RUN

What you need to know

Carbohydrates are by far the most important nutrient for fuelling running, which is why the best distance runners in the world for example, the Tarahumara of Northern Mexico and the Kenyan runners who have dominated distance events for the past few decades eat a high carbohydrate diet, with a low fat intake and relatively low but adequate protein intake.

Although fat is the major source of exercise fuel during steady-state exercise, such as distance running, as the old saying goes, fat burns in a carbohydrate flame.

What you need to know

Carbohydrates are by far the most important nutrient for fuelling running, which is why the best distance runners in the world for example, the Tarahumara of Northern Mexico and the Kenyan runners who have dominated distance events for the past few decades eat a high carbohydrate diet, with a low-fat intake and relatively low but adequate protein intake.

Although fat is the major source of exercise fuel during steady-state exercise, such as distance running, as the old saying goes, fat burns in a carbohydrate flame.

DAYS BEFORE

Advice from nutritionist:

Carb loading: increased carb intake (1012.5 g carbohydrate per kg of body weight per day, while training) for 1-7 days before the event. Carb loading delays exhaustion of muscle glycogen stores and increases exercise performance in hot conditions.

HOURS BEFORE

Advice from nutritionist:

A carbohydrate rich meal (200300g carbohydrates) 34 hours before exercise. This increases muscle glycogen; if combined with carbohydrate ingestion during exercise, performance is enhanced even further. A pre-exercise carbohydrate rich meal plus carbohydrate intake during exercise can be used to replace carb loading.

MINUTES BEFORE

Advice from nutritionist:

Up to 100 g of carbohydrate 30-60 minutes before exercise. This may cause hypoglycaemia in some individuals; youll need to experiment during training to see how it affects you. Consuming nitrate rich foods before exercise significantly improves performance, by reducing blood pressure, allowing your body to generate more energy per unit of oxygen, and increasing the efficiency of muscle contraction.

The top ten nitrate rich foods are:

1. Rocket

2. Rhubarb

3. Beetroot juice

4. Coriander

5. Butter leaf lettuce

6. Spring greens

7. Basil

8. Oak leaf lettuce

9. Swiss chard

10. Beetroot

DAYS BEFORE

SPRINGTIME PASTA SALAD

SERVES: 2

INGREDIENTS

100 GRAMS SPAGHETTI, COOKED

• 1 CUP BROCCOLI FLORETS
• 1/2 CUP ONIONS SLICED
• 2 CLOVES GARLIC FINELY CHOPPED
• 2 CUPS FROZEN GREEN PEAS THAWED
• 1/2 CUP RED CAPSICUM SLICED
• 200 GRAMS MUSHROOMS SLICED
• 1/2 CUP ROCKET
• 1/4 CUP PARSLEY

DRESSING

• 3 TBS APPLE CIDER VINEGAR
• 3 TBS LEMON JUICE
• 1 TSP MUSTARD POWDER
• 1 TSP CELTIC SEA SALT
• 2 TBS FRESH BASIL - FINELY CHOPPED
• 1/2 TSP DIRED OREGANO
• TSP DRIED THYME
• 1/4 TSP CRACKED BLACK PEPPER
• 1/8 TSP

METHOD

1. Prepare spaghetti according to package directions; drain and set aside to cool.
2. Steam the broccoli florets until crisp and slightly tender, ensure not to overcook, just until they are bright green, about 4 minutes.
3. Set aside with pasta to cool. In a large serving bowl add the onions, garlic, peas, capsicum, mushrooms, and parsley along with the cooled pasta and broccoli.
4. To prepare to the dressing, combine vinegar, lemon juice, mustard, salt, basil, oregano, thyme, black pepper, and cayenne pepper in a glass jar, secure the lid lightly and shake well.

Pour dressing over pasta mixture and toss gently until well mixed.

Note: If you like add a serving of pitted olives or a mixture of nuts and seeds for a serve of healthy fat

DAYS BEFORE

BROWN RICE PILAF WITH VEGETABLE AND GARLIC

SERVES: 2

INGREDIENTS

• 1 Tbsp Water
• 1 Cup Chopped onion
• 1 Cup Brown rice
• 8 lg Garlic cloves; pressed
• 3 Cup Water
• 1 tsp Salt
• 1 Cup Fresh green beans, cut into 2-inch pieces
• 1 Cup Butternut pumpkin, skin/seeds removed and cut in to cubes
• 1 Cup Broccoli florets
• 1 Cup Fresh corn kernels, or frozen and thawed
• 2 Cups Silver beet, chopped
• 1/3 Cup chopped red capsicum
• 1 Tbsp Sesame seeds; toasted
• 2 tsp apple cider vinegar
• 2 tsp lime juice
• tsp celtic sea salt
• tsp turmeric
• 1/8 tsp ground cumin

METHOD

1. Heat the 3 tablespoons of water in a large fry pan (or pot) over medium heat. Add onion; saute until golden and tender, about 5 minutes.
2. Add rice, and garlic; saute for 1 another minute.
3. Add 3 cups water and salt; bring to boil. Reduce heat to low, cover tightly with a lid and cook until rice is tender and almost all liquid is absorbed, about 35 minutes; do not stir.
4. Uncover the pan (or pot) and place green beans, pumpkin, broccoli, corn and silver beet evenly over surface of rice. Cover and cook until vegetables are crisp-tender, about 10 minutes. Remove from heat. Stir in red bell pepper and sesame seeds.
5. In a small bowl mix together the apple cider vinegar, lime juice, salt, turmeric and cumin.
6. Pour the dressing over the rice and vegetables and gently toss through.

DAYS BEFORE

RED RICE STUFFED EGGPLANT

SERVES: 2

INGREDIENTS

• 1 Cup Red rice
• 2 md Eggplants
• md Red capsicum, deseeded and diced
• md Yellow capsicum, deseeded and diced
• 3 Garlic cloves, minced
• 5 Shallots (green onions), minced
• 3 md Tomatoes, diced
• 4 Tbsp Oat bran
• 2 Tbsp fresh lemon juice
• 1/4 Cup fresh parsley, chopped
• 1 tsp Ground cumin
• 1 tsp Chili powder
• 1/2 tsp Turmeric
• Salt & pepper

METHOD

1. Prepare and cook the red rice according to packet directions. Once cooked set aside,
2. Preheat oven to 180C.
3. Cut stems off eggplants & cut in half. Cut away pulp leaving 1/2 shell. Dice the pulp.
4. Heat 3 tablespoons of water in a large non-stick fry pan over medium heat. When hot, add eggplant, diced capsicum, garlic and saute for 2 minutes.
5. Cover and allow to gently cook until the eggplant is tender. Stir occasionally
6. Add shallots and tomatoes, cook until the tomatoes have softened.
7. Add the rest of the ingredients, including the cooked rice. Remove from heat.
8. Fill each eggplant shell with the rice and vegetable mixture.
9. Bake for 35 to 40 minutes.
10. Garnish with a little fresh parsley or basil if desired

HOURS BEFORE

BORSCHT ENERGY SOUP

SERVES: 2